When it comes to meal planning and portion control, a frequent complaint is that portion control is too complicated and time consuming. So, let’s take a look at “The Plate Method”. This meal planning method helps increase nutrients and fiber and lowers your intake of fat, and keeps a more consistent level of carbohydrate and calories at each meal. Here’s how it works:
Start with a 9 inch plate. Not a dinner plate, but a salad plate.
Pretend there is an imaginary line dividing the plate in half. And then an imaginary line to divide the plate in quarters.
1/2 of your plate or 2 quarters should consist of non-starchy vegetables like salad or broccoli.
1/4 of your plate should consist of your protein source, for example chicken, fish or beans.
The last 1/4 should consist of a starch like rice, potatoes, noodles or a slice of bread.
Keep in mind that each quarter should be filled only to 1/2″ deep.
Round out your meal with 8 ounces (1 cup) of low-fat milk and a piece of fresh fruit.
Congratulations, You have now succeeded in portion and calorie control. Practice this method at every meal and you will be well on your way to a new healthy lifestyle.
Diana Young is a Registered Dietitian and Certified Diabetes Educator who uses a science-based approach to weight management and diabetes. Diana has helped thousands of people reach their goal weights, blood glucose targets and cholesterol levels.
Diana,
Given your profession I am sure that you’ve heard of Dr. Brian Wansink, author of the book “Mindless Eating: Why We Eat More Than We Think” and the Director of the Food and Brand Lab at Cornell University.
Dr. Wansink is the originator of the small plate movement which evolved into The Mindless Method – the only weight loss program endorsed by Wansink with his 20+ years of research and clever experiments.
Dr. Wansink also designed “thinware.” Thinware is specific in shape, size, design and color to help you eat less, eat better, and still feel satiated. Not all small plates work. Some plates will even promote more eating. Check out thinware designs on http://www.mindlessproducts.com.
“The best diet is the one you don’t know you’re on.” – Brian Wansink
@ maryatmindless,
Part of an RD’s job is to not only provide tools for healtheir eating, but also do this in such a way that is most cost effective in terms of both rewards, work input and money for the client and the healthy institutions involved. An individual following a healthy diet shouldn’t have to purchse special plates and signs to reach a healthier weight or more consisent blood sugar levels.